Monday 140331 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

Strength:

4 Sets:

Skill:

Derek’s B-Day WOD:

For Time:

Additional:

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: 5 Sets: (Every 2:30) Back Squat Set 1 = 10 @ 60% Set 2 = 8 @ 65% Set 3 = 6 @ 70% Set 4 = 6 @ 75% Set 5 = 6 @ 80% Skill:
Derek’s B-Day WOD:
For Time: 29 Double Unders 10 Toe To Bar 29 Overhead Squat 10 Toe To Bar 29 Shoulder to Overhead 10 Toe to Bar 29 Power Clean 10 Toe to Bar	30 Wall ball shots 30 Pull-ups 30 Push Press [75/55] 30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Strength:

2 Sets For Quality:

(accumulate time if sets are broken, or perform Nose-to-Wall Handstand Holds if you need a sub)

Skill:

WOD:

10 Sets Each: (EMOM)

Additional: